The practice of Yoga Therapy emphasizes the mind-body connection for optimal well-being. It’s been long known that if the mind suffers, the body suffers, and vice versa. Recent advancements in research have a similar message. Western sciences are reconnecting the mind and body through the studies of the vagus nerve, the microbiome, and more, shifting toward a more integrative approach to health and well-being.

Embrace Daily Routines or Rituals

When the mind and/or body become imbalanced, experience fatigue, or feel out of sorts, how do we restore balance, even when outside circumstances feel out of your control? Where do we start in order to improve our mental focus? As a Yoga Therapist, one of my lifestyle suggestions is to create a personal and realistic routine or ritual.

A consistent, daily routine can set the tone for the entire day by bringing a sense of well-being. Embracing a daily routine or ritual can also offer us a way to reconnect with our hearts and to begin building patterns of quiet, calm and non-judgement. Look for the daily rituals that will help balance the constant energy of change, and make sure your rituals are adaptable to your life. Be mindful not to add too much, and make adjustments in small steps.

Below are some simple and effective ways to create a better routine and balance in your life.

Establish a Morning Wake-up Time and Ritual

Maintaining a scheduled wake up time gets your body and mind set in a rhythm to gracefully begin your daily activities. A simple routine of rinsing the face, eyes and mouth brings about a renewed freshness of the body and mind. Then, follow with drinking a glass of room temperature water to help cleanse and awaken the digestive tract. Finish with saying a prayer or blessing for the day – say it from your heart.

Explore a Mind-Body Centering Practice

Whether it’s ten minutes or an hour, integrate a centering and calming practice that promotes mindfulness, such as meditation, yoga, or tai chi. Such practices can be a natural way to refresh your brain. A mindfulness or meditation practice can be as simple as walking outside and noticing the sounds and appreciating the sights of nature. There are also yoga postures or breathing practices that can help with fatigue and exhaustion and give the body and mind a reboot. Or, maybe take 10 minutes to read a book in a cozy, quiet place that is free from distractions.

Set Regular Mealtimes

Even on busy days, make sure to take the time to eat a nourishing diet at regular mealtimes. Regular meal timing helps to promote regular digestive patterns and research suggests that it can support both physical and mental well-being. Eat for the season and think about what would be balancing. For example, is it cold and rainy outside? Soups and stews are great for colder weather and will help warm and fuel your body, particularly during the fall and winter months. You could even turn one of your meals into a mindfulness practice. To practice mindful eating: Turn off all devices and sit down to enjoy a meal by yourself. Eat your meal slowly, savor each bite and tune into the sensations as you chew.

Find Grounding Activities

It’s important in times of disturbance or disorder to look for activities that ground and support us. Can you pause and take a breath, sighing on your exhale? Can you create an inviting, quiet spot in your home to spend some alone time thinking and reflecting? A blanket and some pillows on your favorite chair or corner of the couch can make a great retreat from the world. Or, dedicate a space in your home to place a mat and practice your Mind-Body Centering Practice.

Cultivate Positive Thoughts

Acknowledge that you are doing the best that you can in your unique situation.

Strong feelings of fear, uncertainty and doubt can lead to distorted thoughts or a constant narrative of mental negativity. Try positive reframing of thoughts that are true and helpful. Hanging meaningful quotes around your home or in your office can also help spark much needed motivation when you’re feeling overwhelmed or low on energy on one particular day.

Think positivity is a bunch of hoo-ha? Then call your funk or imbalance what it is. I believe that sometimes we must acknowledge that a situation is not ideal and then use it as an opportunity to go up from there or an opportunity to try something new. Once we learn to honor our obstacles, we can learn to let go of the distorted thoughts and more easily move forward with more clarity.

Prioritize Sleep & Create Sleep Hygiene Guidelines

Similar to a regular wake-up time, it’s important to maintain a consistent ‘lights out’ schedule. Your brain requires regularity in order to be more focused and regulate your internal clock. A consistent sleep schedule is an accessible way to practice setting a healthy boundary to protect and reboot your physical and mental energy. And, when we practice such boundaries with ourselves, it helps when creating healthy boundaries in other aspects of our life.

Tips for creating an ideal sleep environment:

Get in the habit of turning off technology at a certain hour each evening. Turn off any sound notifications on your devices if it’s not urgent.
Keep your phone out of the bedroom to eliminate distractions and blue light at night.
Keep your room as dark as possible, or wear a breathable eyemask.

Over time, your body and mind will adjust to your new sleep routine, creating a feeling of safety and peace that will help regulate your nervous system and allow for better quality rest and a boost in cognitive function.

Take a Mini-Break to Reboot: A Do Nothing Ritual

A basic tenet of Ayurveda is “like increases like and opposites balance.” Similar to physical activity, if thoughts and emotions become excessive in the mind and it results in ongoing stress and overwhelm, doing and thinking more can lead to more stress, overwhelm and other problems.

Give yourself permission to pause, refresh, rest, and unplug from the hustle culture. This is particularly important if you are taking care of children or parents at home that require even more of your time and attention. Doing nothing for a brief moment is a start. Do nothing and breathe. Connecting with the breath is a simple way to connect with the soul. (Did you know? Latin word “spiritus:” breathing, breath, air, soul, life.)

And, for those who like to do-do-do and live a fast-paced lifestyle, it takes more work and a conscious effort to slow down. The power is in the stillness.

Try incorporating one of these routines and rituals into your daily life. Pick one that is realistic and adaptable to your day, and commit to practicing it for 60 days. Notice how it affects your mental focus, as well as your overall health and well-being.

Seek help from your support network or seek professional help

Remember that you are not alone. Don’t be afraid to ask for help, whether it’s from a family member, a friend, your community or a therapist or wellness professional.

If you’re interested in gaining more support for your health and wellness routine, feel free to contact me for a complimentary consultation to discuss your individual needs.

As the year winds down and the weather gets cooler, it can create a change in our physical and mental space. Before you say yes to more invitations and holiday to-dos, it’s important to check in with yourself first and make sure you have the capacity to take on additional tasks, to prevent burnout and over committing yourself.

If you’re feeling like you want to end the year with more peace and calm in your life, here’s a few ways that you can support your mental wellness this winter season.

1. Bring Your Attention to the Present Moment

Stay in tune with what you’re doing now.

When you feel overwhelmed by all that needs to be completed, just focus on what needs to be done in the moment and how this moment connects to the spirit of the season. If you find that what you are doing doesn’t contribute to your true intentions or desires for the season, consider changing directions.

If you need a moment of pause to check in with yourself, try this grounding exercise: Pause while standing and curl your toes, alternating feet a few times, as if you’re a squirrel gathering acorns for winter. Next, spread your toes for a second and relax them. Feel your feet touching the earth. Then, close your eyes and take 3 feather-light breaths, equal parts inhale and exhale.

Another way to stay present in the moment: Try leaving your phone in another room for an hour and practice being present with those around you or the task at hand. Pay attention to how you feel. Are you able to complete your task with more focus? Are you more present with the people around you?

2. Have a Centering Routine

When your schedule gets full this time of year, it’s easy to put self-care on the back burner and get caught up in a frenzy of endless tasks.

One way to make time for yourself is to set a time to do your routine every day and prioritize it no matter what else is going on. This could be journaling, meditation, yoga, or saying a daily mantra.

Studies show that journaling reduces anxiety, depression, and improves all over mental well-being. The great thing is, you don’t need anything special to get started. Journaling is an accessible practice that anyone can do from home using a notebook or your phone. It’s also a great way to reflect on the past year and plan out what you hope to accomplish in the future with your personal and professional growth.

Journaling Prompts to Try Out:

What are three things you’re grateful for today?
What three ordinary things bring you the most joy?
List 10 things that inspire or motivate you.
What are your top 3 happiest moments of this past year?

3. Get Proper Rest

If you find your stress levels rising as the seasons change, it could mean that you need more rest, both physically and mentally. Proper sleep and rest will help you think more clearly and be in a better mood.

Ask yourself, “In what ways could I add more restful activities into my day?”

Resting doesn’t have to mean just sleeping or laying down. It can also mean getting out into nature and invigorating our senses. If you have to think a lot for work or use a computer, it could mean doing something more active, like taking a walk or hike to give your mind and eyes a break from the screen.

According to the American Pyschological Association, researchers have found positive correlations between nature and mental well-being:

The stress reduction hypothesis posits that spending time in nature triggers a physiological response that lowers stress levels. [Another] idea, attention restoration theory, holds that nature replenishes one’s cognitive resources, restoring the ability to concentrate and pay attention.

With screen time reaching an average of ten hours a day, making time for mental rest is just as important as getting proper sleep.

4. Set Intentions for Before Each Activity

One powerful centering technique can be to set an intention for what you’d like to embody or experience before each activity of the day. This will help plant the seed in the fertile soil to manifest growth in various areas of your life.

Here are some ideas for setting intentions in your day:

Before a meeting: Center yourself by setting an intention of what you want to achieve in this meeting. What kind of energy do you want to bring? What is your objective?

Before getting together with a friend: Clear your mind of any mental clutter or stresses from the day and focus on enjoying the present moment with your company.

Before attending a holiday gathering: Set an intention of the energy you want to bring and how you want to interact with others. If you get overwhelmed in crowds, take mental note of this to prepare some conversation starters to ask others.

5. Surround Yourself with Positive Quotes and Affirmations

Think about how you can sprinkle your day and life with positive thoughts and inspiration, such as quotes, a book, or listening to a podcast. After all, you are what you think!

Developing a positive mindset can be as simple as having a conversation with someone who inspires you or is a good friend. If you often fall into fear and panic, try limiting your news and social media exposure and focus on bringing more positive channels into your life.

Here’s some daily affirmation and quote ideas to get you started. Feel free to write your own in your journal or display them on your office wall for a simple, daily reminder.

Daily Affirmations:

I am enough as I am.

I am allowed to rest and take breaks.

I am at peace with myself.

Things do not have to be perfect to get started.

You can try writing your own affirmations as a daily practice.

Positive Quotes:

“The groundwork for all happiness is health.” – Leigh Hun

“Wellness is the complete integration of body, mind, and spirit – the realization that everything we do, think, feel, and believe has an effect on our state of well-being.” – Greg Anderson

“When we strive to become better than we are, everything around us becomes better too.” – Paulo Coelho.

“Health is a state of body. Wellness is a state of being.” – J. Stanford.

By adopting a few of these practices, you can bring more balance into the holiday season. If you’re looking for more guidance, check out our previous article on Mindfulness Tips for the Holidays. Feel free to share your other wellness tips in the comments. How do you stay centered in the winter months and throughout the holidays?

Wishing everyone a happy and healthy holiday season!

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